All exercises superset, 15s rests between rounds. Last round’s sets to failure.
KB Hammer Curls (holding kb by the horn):
53×10
53×10
53×10
53×10
53×22
Seated KB Curls (holding kb in palms of hands):
53×10
53×10
53×10
53×10
53×12
Incline Pushups (shoulder-width, elbows tucked):
×20
×20
×20
×20
×40
Single-arm Crossover Band Extension:
red ×10
red ×10
red ×10
red ×10
red ×15
Bench Dips:
×20
×20
×20
×20
×30
Duration: 15 minutes